"Tug Boat"
Duration: 30:00
5 Rounds:
20 Alternating Front Rack Step Back Lunges, 95 / 65 lb
10/8 Calorie Echo Bike
20 Hang Power Cleans, 95 / 65 lb
10/8 Calorie Echo Bike
20 Kettlebell Swings, 53 / 35 lb
• Rest 2 Minutes Between Rounds
• Score: Total Time (Including Rest)
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This workout is a high-intensity, cyclical metabolic conditioning piece designed to significantly challenge both your cardiovascular capacity and muscular endurance with light-to-moderate weights. Expect a building accumulation of lactate in your legs and grip as the rounds progress, requiring more effort to maintain your pace round to round. The 2:00 rest allows for partial recovery, testing your ability to sustain performance.
- Rounds should take no longer than 5:00 to complete. Choose weights for all non-bike movements that you can complete within 1-2 sets.
- Step Back Lunges: Take the barbell from the floor and hold it in the front rack position across your shoulders. Step one foot straight back, keeping your weight mostly on your front leg. Touch your back knee to the ground. This should be a gentle tap. You should not bounce out of your lunge. Then return to standing by pushing through your front foot as you straighten your legs. That's one rep.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 24-28 Minutes
* If time-capped, add 1s for every incomplete rep.
STRATEGY
- This workout features lactate threshold intervals, so you'll be working at a faster, more brisk pace than a continuous threshold workout, like an RPE 7. Aim to push just above your sustainable comfort zone for these efforts.
- Echo Bike: Aim for a strong, consistent pace that allows you to immediately transition to the next movement.
- Lunges & Cleans: Break these up early if needed (like 10/10 or 7/7/6) to maintain technique and avoid excessive muscle failure.
- Kettlebell Swings: These should be the fastest movement. Go for unbroken sets or large, quick sets.
- Rest: Use the 2 minutes wisely. Focus on controlled breathing, lowering your heart rate, and preparing for the next round.
SUBSTITUTIONS
FRONT RACK REVERSE LUNGES
- Sub Dumbbells or Kettlebells, @dumbbell(35/25)s
- Back Rack Reverse Lunges
- Forward Lunges in Place
- Walking Lunges
- Bulgarian Split Squats
10/8 CALORIE ECHO BIKE
- 1:00 Time Cap
- 12/10 Calorie Bike Erg
- 12/10 Calorie Row
- 10/8 Calorie Ski
- 150m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(105/75)
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)
- Barbell Hang Power Snatches, @weight(45/35)
- Russian Kettlebell Swings
TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
5 Rounds:
20 Alternating Front Rack Step Back Lunges, @weight(75/55)
10/8 Calorie Echo Bike
20 Hang Power Cleans, @weight(75/55)
10/8 Calorie Echo Bike
20 Kettlebell Swings, @kettlebell(35/26)
* Alternate Movement With Partner
* Flow:
* P1: Lunges
* P2: Bike
* P1: Hang Cleans
* P2: Bike
* P1: Kettlebell Swings
* P2: Lunges
* P1: Bike
* P2: Hang Cleans
* P1: Bike
* P2: Kettlebell Swings
....
MOVEMENT PREP
2:00 Easy Echo Bike
2 Rounds:
4 Step Back Lunges
4 Hang Power Cleans
4 Kettlebell Swings
5 Calorie Echo Bike (hard)